Take your partners for the Strictly diet

STRICTLY Come Dancing has kicked off and, as a new set of celebrities learn
to samba and salsa, they will also see the pounds fall off their pre-dancing
figures.

In previous shows, former comedienne Pamela Stephenson and actress Patsy
Kensit shed four stone between them and even trim TV presenter Alex Jones
dropped a dress size during the gruelling dancing schedule.

Here, NICKI WATERMAN and AMANDA URSELL explain why dancing peels off the
pounds, and show you how to follow the Strictly diet at home.

Amanda says

BRUCE FORSYTH says dancers are the hardest working people in showbusiness but
make no mistake – they are also serious about what they eat.

Professional dancers know that eight-hour days mastering routines means they
need to eat like athletes.

This involves good-quality carbohydrates for energy, protein to repair and
maintain muscles and a mix of essential fats, vitamins and minerals for
concentration.

Although nobody is expected to dance for hours each day, I have adapted the
dancer’s style of eating to support classes such as Zumba or aerobics.
Resolve to follow our Strictly diet over the 12-week series and you’ll be
able to see your body transform before your eyes.

Fitness

“It’s like therapy – it can help you channel stress and block out anything
else that’s going on in your life.

“Start dancing twice a week to notice changes in your body within a month.

“Having worked closely with many of the professional stars, one thing they
stress about more than anything is holding in your abs whatever you’re
doing.

“That way, when you come to more formal core-strengthening exercises, half the
work’s already done.

“Few of us have the time or desire to dance all day, but most of us can
realistically fit in some dance classes each week.

“If you want to burn some calories then do it with a DVD at home, find a local
class to join or commit to a bit of both.”

The Best DVD: You can find all the dances listed here skilfully blended
in Strictly Come Dancing: The Workout DVD (£2, amazon.co.uk). Choreographed
by Flavia Cacace and featuring a series contender, the equally gorgeous
Kelly Brook, it’s aimed at anyone who’s been bitten by the Strictly bug.

All the moves are adapted so you can do them on your own, and you don’t need
any equipment apart from a chair.

You can get a flavour of the dances and hopefully, once you’ve seen the
benefits, it will inspire you to sign up for classes – try learntodance.co.uk.

THE TANGO: With the closeness of the dancers’ embrace, this is the most
passionate, sensual and intimate dance. While the top half of your body
stays relatively static, your legs are active, strutting and pivoting across
the floor working your lower body and engaging your tummy muscles.

Cals per hour: 400

QUICK STEP: Probably the easiest routine to follow and it’s just as
well as the aerobic workout will quickly get your heart pumping. It tones
your whole body but especially your legs, bum and thighs due to lots of
power moves, such as the side squat and lunge.

Cals per hour: 550

THE JIVE: This improves balance, flexibility and leg strength, and is
great for toning the stomach, back and thighs due to all the high-impact
knee-kicks.

Cals per hour: 560

THE SALSA: A sexy, rapid dance routine that tones and strengthens your
legs, buttocks, abs, waist, back, shoulders and arms. The Latin moves really
get the heart rate going, which is great for your lungs.

Cals per hour: 500

THE SAMBA: Shimmying your booty is a great cardiovascular workout,
raising your heart-rate and burning fat. It’s also best for developing an
enviable midriff. Also tones and strengthens your ankles, balls of your
feet, calves, thighs, legs, buttocks and tummy with lots of gyration of the
hips.

Cals per hour: 220

Nicki’s top tips

THERE are no barriers, everyone from small children to pensioners in their
seventies can learn to dance – even if you’re not a natural.

Persevere. You can’t learn how to dance overnight.

It’s natural to feel frustrated, but try not to put undue pressure on yourself
– go with the flow and don’t overthink what you are doing.

One of the best things about dancing is that there’s a type for everyone. The
music, the environment and the pace varies between styles.

If you don’t like the first type you try, carry on looking – it’s about
finding one that’s right for you and your personality.